At Home Lower Body Workout [NO EQUIPMENT] #FreeWorkoutFriday

#FreeWorkoutFriday NO.1

Alright lady. I am here for you with a workout that will get your legs and booty on FIRE.

This workout can be done in your home, on the road or anywhere your heart desires.

It includes six lower body exercises as seen in the video + listed below with notes.

Perform the following:

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Five Leg Exercises For Building Well Rounded Quads & Hamstrings [NO MACHINES]

I am a fan of developing leg muscles through functional, compound movements.  In my experience, this has helped develop a balanced, well shaped quad/hamstring pairing.  Working the leg as a functional unit + quads and hamstrings separately also helps prevent injury and imbalances. 

I also want to point out that none of the exercises below invlove machines. They can all be done with a barbell, kettle bells, or dumbbells.

There are often risks that can come with using machines that isolate one muscle group at a time. So for now, we focus on functional/compound movements.

THE FRONT SQUAT

Why the front squat and not the famous back squat?

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TRAINING BASED ON YOUR ANATOMY

Every single human is made differently. Yes, most of us have the same muscles and bones. No, those muscles and bones are NOT THE SAME from person to person.

You can be tall, short, have long arms, long legs, long femurs (top leg bone), short tibias (lower leg bone), a short torso or long torso, wide hips, narrow hips, deep hip sockets, shallow hip sockets, more forward facing hip sockets, high arches in your feet or flat feet, and the list goes on.

Every body is different. Therefore there CANNOT be one way to squat, one way to bench, one way to deadlift, or one way to do ANYTHING.

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10 Best Booty Building Exercises

Whether you're here due to the uprising of the Kardashian booty pump but aren't about those implants, or you just enjoy weight training and want to grow them glutes...You've found your solution my friend.

I've built and am still building my glutes to this day. I did squats and deadlifts for YEARS without building a booty.

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"FREE GUIDE TO GET RID OF CELLULITE"

If getting rid of all cellulite is the end goal, prepare yourself for a sad life.  You will in fact never be good enough; and even if you do get rid of all cellulite, the probability of you feeling accomplished is not super high my friend. 

Cellulite is a bitch.  It is unfortunate that our society and world has skewed the definition of beauty.  Know that you are not alone in your insecurities.  Even your trainer gets sucked into the fitness facade from time to time.  

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3 TRICKS TO CONTROLLING BLOAT

Let’s talk about those times when you literally cant suck it in - when you feel like somehow over night you gained three pounds in your mid-section and you want nothing more than to lay in bed and cry…

Allow me to share my most popular post – both in comments and likes - from my instagram in 2016.  I will also share with you my 3 tricks to controlling bloat.

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